Archive for January, 2013


Mushroom Pizzette

Mushroom Pizzette
Serves 8| Hands-On Time: 20m| Total Time: 40m

Ingredients

Directions

  1. Heat oven to 350° F with a rack in the lowest position.
  2. Heat 2 tablespoons of the oil in a large skillet over medium-high heat. Add the mushrooms and thyme and cook, tossing occasionally, until browned and tender, 5 to 7 minutes. Season with ½ teaspoon salt and ¼ teaspoon pepper.
  3. Brush a baking sheet with the remaining tablespoon of oil. Roll and stretch the dough into a large oval and place on the prepared sheet. Top the dough with the mozzarella, mushroom mixture, and onion. Bake until the mozzarella is melted and the crust is golden brown, 20 to 25 minutes. Cut into 16 pieces and serve as a first course or as an hors d’oeuvre.

By Dawn Perry , January, 2013

Nutritional Information

  • Per Serving
  • Calories 167
  • Fat 9g
  • Sat Fat 3g
  • Cholesterol 11mg
  • Sodium 342mg
  • Protein 7g
  • Carbohydrate 15g
  • Sugar 2g
  • Fiber 1g
  • Iron 1mg
  • Calcium 76mg
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Eggplant, Zucchini, and Tomato Tian Recipe

Nutritional Information

Amount per serving

  • Calories: 191
  • Fat: 8.1g
  • Saturated fat: 3g
  • Monounsaturated fat: 3.7g
  • Polyunsaturated fat: 1g
  • Protein: 10g
  • Carbohydrate: 22.3g
  • Fiber: 4g
  • Cholesterol: 12mg
  • Iron: 1.6mg
  • Sodium: 459mg
  • Calcium: 178mg

Ingredients

  • 1 pound Japanese eggplant, cut diagonally into 1/4-inch-thick slices
  • 1 pound zucchini, cut diagonally into 1/4-inch-thick slices
  • Cooking spray
  • 1 pound large beefsteak tomatoes, peeled, seeded, and cut into 1/4-inch-thick slices
  • 1 1/2 tablespoons extra-virgin olive oil, divided
  • 1/4 teaspoon salt, divided
  • 1/4 teaspoon freshly ground black pepper, divided
  • 4 ounces French bread baguette
  • 1 cup (4 ounces) grated fresh Parmigiano-Reggiano cheese
  • 2 tablespoons chopped fresh flat-leaf parsley
  • 2 teaspoons chopped fresh oregano
  • 1 1/2 teaspoons chopped fresh thyme
  • 2 garlic cloves, minced
  • 1/4 cup fat-free, less-sodium chicken broth $

Preparation

  1. 1. Preheat oven to 375°.
  2. 2. Arrange eggplant and zucchini in a single layer on a baking sheet coated with cooking spray. Lightly coat vegetables with cooking spray. Bake at 375° for 15 minutes. Arrange half of eggplant in a single layer in an 11 x 7-inch glass or ceramic baking dish coated with cooking spray. Top with half of zucchini and half of tomato. Drizzle 2 1/4 teaspoons oil evenly over vegetables. Sprinkle vegetables evenly with 1/8 teaspoon salt and 1/8 teaspoon black pepper.
  3. 3. Place bread in a food processor; process until coarse crumbs measure 2 cups. Add cheese and next 4 ingredients (through garlic) to processor; process until combined. Sprinkle 1 1/2 cups breadcrumb mixture evenly over tomato. Repeat layers with remaining eggplant, zucchini, tomatoes, oil, salt, pepper, and breadcrumb mixture. Pour broth over top. Bake at 375° for 1 hour or until vegetables are tender and topping is browned.

Joanne Weir, Cooking Light
JUNE 2010

Nutritional Information

Amount per serving

  • Calories: 186
  • Calories from fat: 31%
  • Fat: 6.4g
  • Saturated fat: 2.4g
  • Monounsaturated fat: 2.9g
  • Polyunsaturated fat: 0.5g
  • Protein: 5.1g
  • Carbohydrate: 30.9g
  • Fiber: 4.8g
  • Cholesterol: 7mg
  • Iron: 1.7mg
  • Sodium: 379mg
  • Calcium: 173mg

 

Ingredients

  • 5 cups (3/4-inch) cubed peeled butternut squash (about 2 pounds)
  • 1 (1 1/2-ounce) slice white bread
  • 4 teaspoons olive oil, divided $
  • 2 cups thinly sliced onion $
  • 1 tablespoon chopped fresh sage
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • Cooking spray
  • 1/2 cup (2 ounces) crumbled blue cheese

Preparation

  1. 1. Preheat oven to 400°.
  2. 2. Steam butternut squash, covered, 10 minutes or until tender.
  3. 3. Place bread in a food processor, and pulse 12 times or until coarse crumbs measure 1/2 cup. Transfer to a small bowl; add 2 teaspoons oil, and toss with a fork to combine.
  4. 4. Heat remaining 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add sliced onion to pan; saute 5 minutes or until tender, stirring occasionally. Transfer the onion mixture to a large bowl. Add butternut squash, chopped sage, salt, and black pepper to bowl, and toss gently to combine. Spoon squash mixture into an 11 x 7–inch baking dish coated with cooking spray. Bake at 400° for 20 minutes. Sprinkle crumbled blue cheese evenly over squash mixture, and sprinkle evenly with breadcrumb mixture. Bake an additional 10 minutes or until the cheese is melted and crumbs are golden brown.

Jackie Mills, MS, RD, Cooking Light
DECEMBER 2008

 

Ingredients

  • 2 tablespoons olive oil, divided $
  • 2 1/2 cups chopped yellow onion $
  • 3 cups coarsely chopped parsnip (about 1 pound)
  • 3 cups water
  • 2 1/2 cups coarsely chopped carrot (about 1 pound)
  • 2 (14-ounce) cans fat-free, less-sodium chicken broth $
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup (1/8-inch-thick) slices parsnip
  • 1 tablespoon chopped fresh chives

Preparation

  1. Heat 1 teaspoon oil in a Dutch oven over medium heat. Add the onion, and cook 10 minutes or until tender, stirring occasionally. Add chopped parsnip, water, carrot, and broth; bring to a boil. Reduce heat, and simmer 50 minutes or until vegetables are tender. Remove from heat; let stand 5 minutes.
  2. Place half of carrot mixture in a blender; process until smooth. Pour pureed carrot mixture in a large bowl. Repeat procedure with remaining carrot mixture. Stir in salt and pepper.
  3. Heat remaining 5 teaspoons oil in a small saucepan over medium-high heat. Add parsnip slices; cook 5 minutes or until lightly browned, turning occasionally. Drain on paper towels. Sprinkle parsnip chips and chives over soup.

     Nutritional Information Amount per serving

    • Calories: 159
    • Calories from fat: 28%
    • Fat: 4.9g
    • Saturated fat: 0.7g
    • Monounsaturated fat: 3.4g
    • Polyunsaturated fat: 0.6g
    • Protein: 3.7g
    • Carbohydrate: 26.4g
    • Fiber: 6.4g
    • Cholesterol: 0.0mg
    • Iron: 0.8mg
    • Sodium: 388mg
    • Calcium: 61mg
Note:Stir in more water or broth if you prefer a thinner consistency.

Cooking Light
DECEMBER 2004

 

MAKES: 6 servings
 Hearty Vegetable, Bacon, and Quinoa Quiche


  • Nonstick cooking spray
  • 1/2 cup quinoa
  • 8 ounces sliced fresh mushrooms
  • 1 cup loosely packed, coarsely chopped fresh spinach
  • 1/2 cup sliced, halved leeks
  • 4 1/2-ounce slices applewood smoked bacon, crisp cooked and coarsely crumbled (32 slices per pound)
  • 4 eggs, lightly beaten
  • 1 cup refrigerated or frozen egg product, thawed
  • 1 12 ounce can evaporated fat-free milk
  • 2 ounces Gruyere or Havarti cheese, shredded (1/2 cup)
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground black pepper

1. Preheat oven to 350 degrees F. Coat a deep 10-inch pie plate with cooking spray.

2. Rinse quinoa. Using a rubber spatula, spread quinoa as evenly as possible over the bottom of the prepared pie plate.

3. In a medium bowl stir together mushrooms, spinach, leeks, and bacon. Spread mushroom mixture evenly over the quinoa.

4. In a large bowl whisk together the eggs, egg product, evaporated milk, shredded cheese, salt, and pepper. Pour into the pie plate (it will be full).

5. Bake for 55 to 60 minutes or until set in the center and browned on top.

 

Nutrition Facts Per Serving:

    • Servings Per Recipe: 6
    • cal.(kcal): 288
    • Fat, total(g): 12
    • chol.(mg): 163
    • sat. fat(g): 4
    • Monosaturated fat(g): 4
    • carb.(g): 15
    • Polyunsaturated fat(g): 2
    • fiber(g): 1
    • sugar(g): 4
    • pro.(g): 20
    • vit. A(IU): 1215
    • vit. C(mg): 2
    • Thiamin(mg): 0
    • Riboflavin(mg): 1
    • Niacin(mg): 3
    • Pyridoxine (Vit. B6)(mg): 0
    • Folate(µg): 69
    • Cobalamin (Vit. B12)(µg): 1
    • sodium(mg): 571
    • Potassium(mg): 583
    • calcium(mg): 313
    • iron(mg): 3
Shrimp-Artichoke Frittata
  • 4 ounces fresh or frozen shrimp in shells
  • 1/2 9 ounce package frozen artichoke hearts
  • 2 cups refrigerated or frozen egg product, thawed
  • 1/4 cup fat-free milk
  • 1/4 cup thinly sliced green onions
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon pepper
  • Nonstick cooking spray
  • 3 tablespoons finely shredded Parmesan cheese
  • Cherry tomatoes, quartered (optional)
  • Italian parsley (optional)

1. Thaw shrimp, if frozen. Peel and devein shrimp. Rinse shrimp; pat dry. Halve shrimp lengthwise; set aside. Meanwhile, cook artichoke hearts according to package directions; drain. Cut artichoke hearts in quarters; set aside.

2. Stir together egg product, milk, green onions, garlic powder, and pepper; set aside.

3. Lightly coat a large nonstick skillet with nonstick cooking spray. Heat skillet until a drop of water sizzles. Add shrimp to skillet; cook shrimp for 1 to 3 minutes or until shrimp turn opaque.

4. Pour egg mixture into skillet; do not stir. Place skillet over medium-low heat. As the egg mixture sets, run a spatula around the edge of the skillet, lifting edges to allow liquid to run underneath. Continue cooking and lifting edges until mixture is almost set (top will be wet).

5. Remove skillet from heat; sprinkle artichoke pieces evenly over the top. Sprinkle with Parmesan cheese. Let stand, covered, for 3 to 4 minutes or until top is set. Loosen edges of frittata. Transfer to a serving plate; cut into wedges to serve. If desired, garnish with cherry tomatoes and parsley. Makes 4 servings

Nutrition Facts Per Serving:

    • Servings Per Recipe: 4
    • cal.(kcal): 126
    • Fat, total(g): 3
    • chol.(mg): 37
    • sat. fat(g): 1
    • carb.(g): 6
    • fiber(g): 2
    • pro.(g): 19
    • vit. A(RE): 680
    • sodium(mg): 343
    • calcium(mg): 131
    • iron(mg): 4                                               From Diabetic Weekly/Better Homes

 

Serves 4| Hands-On Time: 20m| Total Time: 20m

Ingredients

Directions

  1. In a large bowl, whisk together the mayonnaise, Parmesan, lemon juice, oil, mustard, Worcestershire, ¾ teaspoon salt, and ¼ teaspoon pepper. Add the kale, eggs, and onion and toss to combine.

By Sue Li , October, 2012 Real Simple Recipes

Nutritional Information

  • Per Serving
  • Calories 277
  • Fat 23g
  • Sat Fat 4g
  • Cholesterol 116mg
  • Sodium 673mg
  • Protein 9g
  • Carbohydrate 10g
  • Sugar 1g
  • Fiber 2g
  • Iron 2mg
  • Calcium 229mg
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